Creatine for Women, why this ‘gym supplement’ has a place in menopause.

For years, creatine has been associated with bodybuilders and elite athletes..It is most well

known by the athletic community for its benefits with improving muscle mass, performance and

Recovery.

Creatine is a naturally occurring compound that is formed inside the body by reactions from

different amino acids in the kidneys and liver. Your body produces around one gram each day,

and another gram is typically obtained through foods such as red meat and seafood. Around

95% of the body’s creatine is stored in skeletal muscle, with the remaining amount found in the

brain and other tissues. In skeletal muscle, it is converted into phosphocreatine. Once it is in this

state it acts to rapidly, regenerating energy during short, high intensity activities, helping to

maintain muscle performance, delay fatigue and support normal muscle function.

Although creatine has been used by athletes for decades to improve performance and recovery,

researchers have recently begun studying its broader health benefits particularly for women.

Unlike many supplements, creatine has been extensively researched over the past 30 years.

Hundreds of clinical studies have consistently demonstrated that creatine monohydrate is both

safe and effective for healthy adults when taken at recommended doses.

Research is now exploring how creatine may support healthy ageing by helping preserve

muscle, strength, bone health and cognitive function.

As hormone levels change during midlife, many women notice they don’t feel quite like

themselves. Muscle strength decreases, recovery becomes slower, energy levels drop, and

everyday tasks can feel more demanding than they used to. One of the biggest physiological

changes during menopause is the decline in oestrogen. While oestrogen is commonly

associated with reproductive health, it also plays an important role in maintaining muscle mass,

bone health and energy metabolism.

As oestrogen levels decline, women commonly experience:

● loss of muscle mass (sarcopenia)

● reduced strength

● slower recovery

● increased fatigue

● reduced bone density

● changes in mood and cognition.

Research suggests these hormonal changes may also influence the way women naturally

produce and utilise creatine, making supplementation potentially more beneficial during and

after menopause.

Creatine supplementation may help support women’s health during this stage of life by

improving the muscles’ ability to produce energy, making resistance training more effective and

helping to preserve lean muscle mass and strength. Emerging research also suggests creatine

may support bone health indirectly by enhancing exercise capacity and promoting greater

muscle loading on bones, while preliminary evidence indicates potential benefits for memory,

mental clarity and mood.

One of the more exciting areas of research is creatine’s role in brain health. The brain also uses

creatine to maintain energy production.

Early research suggests creatine may help support memory, mental processing and mood,

particularly during periods of stress, sleep deprivation or ageing. While the evidence is

promising, more high-quality studies in peri- and post-menopausal women are still needed

before firm conclusions can be made.

For most healthy adults, a daily dose of 3–5 grams of creatine monohydrate is recommended.

Although creatine is not a replacement for regular exercise or a balanced diet, combining

creatine supplementation with resistance training and adequate protein intake may help women

maintain their physical function, independence and overall quality of life throughout menopause

and healthy ageing.

-Written by Osteopath Gabrielle Simpson.

References

Smith-Ryan AE, Cabre HE, Eckerson JM, et al. Creatine Supplementation in Women’s Health: A

Lifespan Perspective. Nutrients. 2021.

Antonio J, Candow DG, Smith-Ryan AE, et al. Creatine in Women’s Health: Bridging the Gap

from Menstruation Through Pregnancy to Menopause. 2025.

Naddafha S, Antonio J, Kreider RB, et al. Creatine Monohydrate for Lean Mass, Strength, and

Bone Density in Postmenopausal Women: A Systematic Review and Meta-analysis. 2026.